Vinyala

Pose sheet

Frog Seal

Maṇḍūkī Mudrāमण्डूकी मुद्रा

Sit between your feet, spread your knees, and gaze at your nose tip.

Open this pose in the 3D body

Steps

Support

Buttocks and perineum on the floor; knees and legs supported.

Hold

  1. Keep your head still while directing your eyes.
  2. Maintain slow, rhythmic breathing.

Activate

  1. Close your eyes and relax your body.
  2. Open your eyes and gaze at your nose tip.

Release

  1. Close your eyes and release the focused gaze.
  2. Slowly release your seat and straighten your legs.
Breathing
Breathe slowly and rhythmically.
Gaze
Nose tip (nāsikāgra dṛṣṭi).
Duration
5 minutes, with eyes-closed pauses.

Adapt

Adaptations

  • Blanket under your buttocksSit on a folded blanket between your feet.
  • Toes inwardPoint your toes inward.
  • Elevated seatPlace a cushion between your feet, under your buttocks.

Variations

  • Tongue-to-palate variation: mouth closed, tip of the tongue toward the palate.

Signals of effort

  • Deeply bent knees and thighs spread apart.
  • Ankles in plantar flexion.
  • Sustained convergent gaze toward the tip of your nose.